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WINTER RENDEZVOUS! (NO OPEN GYM)

CrossFit For time w/20 min cap. Teams of 2 WR WOD #1- tall mans treasure120 partner wallballs (standing next to each other passing ball off target)30 shared rope climbs *scale as needed to 15’/12’/rope lowers120 shared calorie row Lvl6/5: Wallball 20/14#, 10/9′, 30 rope climbs 15′Lvl 4/3: 20/14#, 9/8′, 30 rope climbs 12′Lvl 2/1: 14/10#,

CrossFit Main strength E3MOM x 15 minfull cleandirectly into: 5 jump tall box jumps 0: 5x clean @45%5x jump tall box jumps3 5x CLEAN @ 55%5x BJ6: 5x Clean @ 65%5x BJ9: 5x Clean @ 75%5x BJ12: 3x Clean @ 85%5x BJ15: AMRAP reps Clean @ 95%5x BJ

CrossFit: Main:Pacing drill; Run: (scale to bike as needed) 10 rounds (20 min clock)Each round is 2:00, :30 out/:30 rest/ :30 back/ :30 rest Beginning from gym, run out for :30 until coach yells time at :30 mark (look to see where you finished, you’ll need a landmarker to keep track of so you can

CrossFit: Main: A. handstand skill; B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)Guide the option of reverse tabata :10 x :20 for beginner/intermediates who are just learning these movements, and full tabata :20 x :10 for those who want more of a challenge and are competent and comfortable with

CrossFit: Main: Teams of 2AMRAP 20 min: I go, you go style, so partner 1 is working while p2 is active resting and vice versa… P1. 5 sandbag squats, directly into 100′ bear hug carry 50′ down length of room between bikes and back.P2. while P1 is working P2 completes active rest on echo bike

REST DAY-Mobility and Maintenance

Open Gym: 8am-10am

Open Gym Only: 2:30-4pm Gym workout: E2 min x 30 min (5 sets) At home workout: E2 min x 30 min (5 sets)

Happy Thanksgiving! The gym is closed!Get out and do a Turkey Trot! 5k run/jog/walk!!